Stuck in a Rut? How to Climb Out
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Stuck in a Rut? How to Climb Out

This time of the year seems tough to get out of a rut on your weight loss journey, especially if you are doing this on your own. Either the scale numbers are stuck at the same weight or you've fallen off your plan having trouble getting started back on track. Either way, it is super frustrating!  Other people seem to be sailing along, losing weight with beaming smiles. Does it make you grit your teeth in annoyance? I've got some tips for you to get your steam back on the weight loss track.

Tip #1: Be accountable to someone. It is important to have an understanding person who cares about you cheering you on. That person may call or text saying, "Hey, I didn't see you at the gym today. Are you okay?" or "How is that pepperoni pizza going to help you lose weight?" It can be a spouse, friend, or a gym buddy.

Tip #2: Find out what health conditions may be lurking in the background.
Weight loss can be stalled if some health conditions are left unknown. Some, like thyroid disease, can cause weight gain. If you have changes in your health while you gain instead of lose, it would be a good idea to see your doctor.

Tip #3: Re-examine your water intake. We often drink anything but water! sweeteners of any kind will stall your efforts. If you are having problems with the taste of water, there are plenty of choices out there. It is important to stay away from flavored waters, unless you make it yourself without sweeteners like putting cut fruit in water for the flavor. Our bodies need the hydration. See my post, "Not All Waters are Created Equal".

Tip #4: Schedule your workout time. Working out after a full day's work can be daunting, but it is vital for healthy weight loss. Put exercise on your schedule with a unique alert tone. Give it a name. Whatever, though, get that workout done.

Tip #5: Measure, Measure, Measure! Get the food scale, measuring cups, tape measure, and body weight scales back into your daily routine. Simply put, we can't trust our own judgement when it comes to portion sizes or what is really happening with our bodies. When we measure, we know.

Tip #6: Do a recheck on your food. Did a few foods or drinks sneak back into your food intake? If so, its time to get rid of them. Sometimes, our treats happen too often because we are addicted to those foods. Never treat yourself with those foods, ever.

Tip #7: Get enough ZZZZs. Lack of adequate restful sleep can cause weight to stay on. Our bodies, in all the great things God intended, protect us when there is a perceived danger. Go to bed an hour earlier. Make sure your room is comfortable, dark, and quiet. You will feel better with greater alert to tackle your days.

Tip #8: Change your exercise routine. Maybe you've done the same exercise routine for too long. We all like to do what we do well. But if you want to make progress, increase or change something in Time, Type, or Intensity. Once your body feels a bit of difficulty in the workout, you will begin to see your scales smile back at you.

Tip #9: Pray through stressful moments. Resist the urge to join the "OM" movement because it has a false sense of release. Instead, consider a Bible passage and give your stress over to God, the Maker and Sustainer of all things. He alone can handle those hair-pulling moments when you cannot. God cares for you.

Tip #10: Plateaus are valuable re-grouping times. Plateaus are not all that bad. Our bodies seek equilibrium. After all the changes you have made, your body needs to find its new normal setting. Anything longer than two weeks on a plateau is too long, so making adjustments in your food, exercise, or both will usually help you get back on the road for your journey to total health. See my blog post, "Punch through Plateaus".

Getting yourself to a healthy weight is one part of your journey to living a healthy lifestyle. If you need help, we are here to get you going again. Many blessings to you!

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